BODYROCK BLAST | DAY 1

THE 48 HOUR BOOTY BURN WORKOUT FOR A SUPERIOR BOTTOM

Degree asked BodyRock host and Personal Trainer Brooke to share her favourite exercises for shaping and toning her lower body. Follow the routine for 12-15 reps per exercise and get ready to feel the burn. Repeat the sequence 1x for beginners, 2x for intermediate and 3x for advanced BodyRockers.

1. Curtsy Lunge + Kick

Begin in a standing upright position. Place one of your feet behind the other and crossing over as far to the side as comfortable possible. Your front foot will remain stationary. Lower your rear knee until it almost touches the ground. Push back upright with enough force to kick the rear foot up and out to your side. Return back to the starting position with your foot back behind and out to the side of your front foot. Be sure to do both sides.

You may make this exercise easier by holding on to a stationary object while doing it. You may also skip the kick and just do the lunges. Only go as low as you feel comfortable. With patience and persistence, you will be going all the way down in no time.

2. Jump Squat

Stand with your feet shoulder-width apart.Start by doing a regular squat, then engage your core and jump up explosively.When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

3. Leg Lift

Place your body on an all-fours position. Elbows should be slightly bent.

Keeping the kneeling position raise one leg parallel to the ground. Maintain for a second and slowly return to the initial position.

Repeat movement with same leg until set is finished. Repeat the exercise using the right leg.

4. Fire Hydrant

Place your body on an all-fours position. Elbows should be slightly bent.

Back should be parallel to the ground, not arched or swayed downward.

Keeping the kneeling position raise left leg out to the side, parallel to the ground. Maintain for a second before returning. For an added burn, extend fully to the side.

Repeat movement with same leg until set is finished. Repeat the exercise using the right leg.

5. Single Legged Glute Bridge

Bend your knees and put your feet flat on the ground just close enough that you can graze your heels with your fingertips when you stretch your arms down by your side. Your feet should be about hip-width apart.

Bend your elbows to 90 degrees so that only your upper arm is on the ground.

Then drive up through your heels and upper back to lift your glutes off the ground. Drive your hips up as high as possible, squeezing the glutes hard. Keep your belly button drawn in so you don’t hyper extend your back.

Raise one leg up off the ground. You can bend the raised leg to 90 degrees or point the toe up toward the ceiling. Just make sure not to swing the raised leg as you lift. Drive up through your heels and upper back, lifting your hips as high as you can. Hold at the top and then lower back down. Keep your abs engaged so you don’t feel it in your low back.

Melt the lard in heavy medium saucepan over medium heat. Add onion
and sauté until tender, about 10 minutes. Add garlic and sauté 1 minute.
Add tomato sauce, maple syrup, soy sauce and red pepper flakes; bring
just to a boil. Reduce heat to low and simmer until sauce thickens
slightly, about 20 minutes. Stir in the vinegar; season sauce to taste
with salt and pepper. Reserve about 3/4 of a cup for the chicken wings,
and store the rest in an airtight container in the refrigerator for a
later use.
While the sauce is simmering, prepare and heat your grill, depending
on type – if using charcoal, make sure you have a bed of hot coals,
covered in ash, spread evenly beneath the grate. Raise the grate to
between 4 and 6 inches above the coals/heat.
Rinse the chicken wings and dry then with a paper towel. Pla…